Cobra Stretch, also known as Bhujangasana in Sanskrit, is a fundamental yoga pose that targets the muscles in your back and helps improve spine flexibility. It’s an excellent posture for strengthening the lower back and relieving tension.
Variations of cobra stretch pose:
1. King Cobra Pose
King Cobra Pose (Raja Bhujangasana) is an advanced cobra stretch where the practitioner arches their back, lifts their chest, and holds their ankles, resembling a raised cobra.
Equipment: No equipment needed
Level: Beginners to advanced
Works on: Spine, lower and upper back
Steps:
- Lie on your stomach & slowly lift your chest off the mat.
- Bend your knees and reach back, holding your ankles.
- Lift your thighs and chest higher, arching your back further.
2. Sphinx Pose
Sphinx Pose (Salamba Bhujangasana) is a yoga posture that promotes spine stretching and chest opening.
Equipment: No equipment
Level: Intermediate
Works on: Chest muscles, Lower & upper back.
Steps:
- Lie on your stomach with your legs extended.
- Gently lift your chest and head off the mat.
- Engage your core and relax your glutes.
- Gaze forward or slightly upward and breathe deeply.
3. Reverse Shoulder Stretch
The Reverse Shoulder Stretch is a rejuvenating yoga pose that releases tension in the shoulders and chest.
Equipment: No equipment
Level: Beginners to advanced
Works on: Shoulder and chest muscles
Steps:
- Lie face down on the mat.
- Interlace your hands behind your back, palms facing each other.
- As you inhale, lift your chest off the mat.
- Hold the pose for 3-5 seconds.
- Release your arms back to the beginning position as you exhale.
4. Cobra Pose Elbow Back
Cobra Pose Elbows Back Stretch is another variation of Cobra Pose where elbows are placed under your shoulders for a deeper stretch and backbend.
Equipment: No equipment
Level: Beginners to advanced
Works on: Back and Shoulders
Steps:
- Lie face down on the mat.
- Interlace your hands behind the back of your head.
- Inhale, and lift your head and chest while pushing the elbows back.
- Stay in the pose for 2- 3 breaths.
- Return to your starting position as you exhale.
5. Twisting Cobra Pose
A yoga pose where you twist the upper body, enhancing spinal mobility and engaging oblique muscles.
Equipment: No equipment needed
Level: Intermediate
Works on: Oblique muscles (waist muscles)
Steps:
- Begin in the Cobra Pose.
- Inhale deeply, lifting your chest.
- As you exhale, twist your upper body to one side, extending the opposite arm upward.
- Feel the energy flow within as you twist and breathe.
- Repeat on the other side.
How To Add Cobra Variations Into Your Daily Routine?
Now that you’ve learned these vital Cobra stretch variations, take your practice to the next level with the O’Coach app.
📱 O’Coach Fitness App (Your Path to Wellness)
Want to make your daily routine healthier and more exciting?
The O’Coach Fitness App is your go-to solution. It’s like having a personal coach right on your phone, and it can help you effortlessly add these cobra pose variations to your daily workouts.
- The app allows you to create custom workouts tailored to your preferences and goals, plus it also has built-in cobra pose workout plans.
- You can schedule your workouts at your convenience, even if you only have 2 minutes to spare.
- O’Coach tracks your progress and offers voice guidance as a personal trainer.
- Want to share your workout with people worldwide? You can do that too, just with a single click.
- And for those who learn best by watching, YouTube videos accompany your workout plan, so you’re never alone on your workout journey.
O’Coach is here to make fitness fun, interactive, and transformative. What are you waiting for? Download the O’Coach custom workout timer app today and continue your journey toward a life of strength, flexibility, and well-being. Your adventure has only just begun! 🌟🧘♀️
Posture Correction Handbook!
A Guide to Your Best Posture – No Equipment Needed In today’s digital age, poor posture has become an epidemic. Most of us suffer from back pain, fatigue, and reduced mobility due to prolonged sitting and screen time. The Posture Correction Handbook provides step-by-step guidance on using micro-movements to naturally realign and strengthen your posture. Say goodbye to discomfort and hello to a healthier, more dynamic posture. Don’t wait! The Posture Correction Handbook is your key to a pain-free, confident, and healthy life. Grab your copy and start your journey to better posture today. Click here to buy this lifetime…
